Amandla aphezulu we-10 we-Cardio yisikhathi sokuqeqeshwa esivela kuMichelle Dosw anamasethi amakhulu we-aerobic namandla. Amakilasi azonikeza imiphumela eqinisekisiwe: uzothola imisipha evikelekile nomzimba onamathoni.
Incazelo yohlelo Peak 10 Amandla we-Cardio
UMichelle ukumema ukuthi uzwe umthwalo osangana wonke umzimba ngezifundo zawo ezivela ku-Peak 10. Ngaphambili kusayithi lethu ungafunda ukubuka konke kokuqeqeshwa kwe-cardio Peak 10 Cardio Interval. Namuhla le ndatshana inikelwe ohlelweni olungafaki i-aerobics enamandla kuphela, kepha futhi umthwalo wamandla osezingeni eliphakeme. Uzozivocavoca ngokunye okunesisindo kanye neziqephu ze-cardio eziqhumayo. Ukuvivinya umzimba ngamandla kuzokusiza ushise izingxenye ezinamafutha namandla kuzokwenza ukuthi imisipha yakho ithambe.
Ukusebenza kokuqeqeshwa kuyakhula ngenxa yesimiso sokuphumula: UMichelle Dasua uzoba yinto yokwengeza ijubane lezifundo, bese ekunciphise. Lokhu kuzokuvumela ukuthi ugcine ukushaya kwenhliziyo kuhlale kugeleza futhi kungcono kakhulu ukushisa amanoni emzimbeni. Umqeqeshi ophelele unikela ngamazinga ama-4 okuqina: kuvidiyo kuzokhombisa ukuthi ukusiphi isigaba manje. Lolu hlelo lubaluleke kakhulu futhi lwenzelwe umfundi othuthukile.
Ukuzivocavoca uzodinga ama-dumbbells, okungcono ama-2 ngazimbili zamaqembu ahlukene emisipha. Lapho umthwalo onganele ku-Peak 10 Cardio Strength, ungazama ukuguqulwa okuyinkimbinkimbi ngokwengeziwe Ukuzivocavoca: Inani eliphakeme le-10 Okuningi Amandla weCardio. Ngalesi sethi sezinhlelo zasekhaya imiphumela emihle kakhulu ngeke ihlale ilindile. I-vedernicova efanayo yomzimba wonke kufanele inake ukuqeqeshwa kwe-HIIT no-Amy Dixon: Breathless Body TABATA system. Ukulayisha nokusebenza kahle kwalolu hlelo nakho kuphezulu kakhulu.
Ubuhle nobubi bohlelo
buhle:
1. Ngenxa yokuqina kwayo, uhlelo luzokusiza ukuthi masinyane uzilethe usesimweni esihle.
2. I-aerobic namandla agcwalisana ngokuphelele: wena kanyekanye ushise amanoni futhi unikeze imisipha yakho ithoni.
3. UMichelle Dasua uzama ukusebenzisa ukuzivocavoca okufanayo uma usebenza amaqembu emisipha amaningana. Ngaphezu kwalokho, yaqeqeshwa, uzobona izintambo eziningi ezithokozisayo nezangempela.
4. Uzo zibandakanye kumgomo wesikhawu: thulisa izingxenye, umqeqeshi uyashintshana nomthwalo wokuqhuma.
5. Imishini yezemidlalo udinga i-dumbbell kuphela.
6. Umqeqeshi uphinde wakhipha uhlelo oluyinkimbinkimbi ngokwengeziwe ukuze ube nethuba elihle lokuthuthukisa ukukhuthazela kwakho.
bawo:
1. Ngoba ukuqeqeshwa kukhulu kakhulu, ukuze ukufeze udinga amalungiselelo amahle omzimba. Lesi sifundo ngesokuqina komzimba okuthuthukile.
2. Uma unejoyini elibuthakathaka lamadolo noma umthwalo ophikisayo enhliziyweni, kufanele ukhethe ividiyo emnene ngokwengeziwe.
Amazwana ngohlelo, Peak 10 Cardio Strength:
Ngokuqeqeshwa kwamandla we-aerobic Peak 10 kusuka kuMichelle Dasua uzokwazi ukwehlisa isisindo bese wenza i umzimba omuhle onwebekayo. Isikhawu umthwalo uzosheshisa imetabolism yakho, ukuzivocavoca ngezisindo zamahhala kuzoqinisa imisipha nezingxenye ze-cardio kuzosiza ukushisa amanoni.
Bheka futhi: Inselele kaMichelle Dosw - PeakFit. Uhlelo oluphelele lwezinyanga ezimbili.